CrossFit – Sun, May 3
FREE GUEST DAY – Wednesday May 6th.
Make sure your guest has completed the waiver!Member Appreciation Day
Saturday, May 9th
Earn a raffle ticket for each class you take May 2nd through 9th – so many prizes to win!
Multiple vendors and treats!

Plate Warm Up

5 each Around the World

10 each:

Front Raise

Tricep Press

Plate Row

Jumps on/off

squat while pushing plate out

lunge w/rotation over forward leg

plate burpees

5 each wagon Wheel

warm up

400 m run

Push Jerk (5×5 75-80%)
Metcon (Time)

3 Rounds

400 m Run

12 T2B

6 C&J 115/75 (rx+ 145/100)

13 min CAP

Cooldown

prone shoulder

3 pos scorpion

couch